Exercise, nutrition and overall good habits have improve my life a lot. I don't know if I'm going to live longer, I just know I'm living better, and that's the best thing ever.
Thanks for this! 70 yo. After 12 years of WFPB and 15 years of daily walking (5 to 6 miles per day) and a bit of other activity, I can see a clear divergence with many in my cohort as we all accelerate towards oblivion :)
Slow jogging is my go to. At 60 I don't need to injure myself but just 30 mins a day of slow jogging sets me up for feeling energized and bullet proof for each day.
@@longevitycoach1573I tell people the same thing, but when they ask me for proof, I just tell them to believe me because I studied MEAT. Do you have any advice for convincing people that MEAT is best for longevity?
What is amazing is how general American society equates regular aging (i.e. adulting) with being sedentary. I live in a suburban, middle class, fair weather environment. On my block, I'd say about 15% of the households do I see out and about (walking, exercising). Even within my circle of friends and family, I'm considered odd because I walk my dog for a hour daily without fail.
I completely agree that physical exercise significantly enhances both your quality of life and health span, and can even contribute to a longer lifespan. To achieve well-rounded benefits, it's essential to engage in three types of exercise: aerobic (such as running or cycling for cardiovascular health), anaerobic (like strength training for muscle growth and metabolic health), and incorporating daily walking to maintain activity levels and support overall mobility. However, it’s important to understand that achieving significant weight loss through exercise alone is highly challenging. For sustainable and meaningful results, combining exercise with a calorie-conscious diet is crucial. This means adopting a balanced, nutrient-rich diet that creates a caloric deficit, allowing your body to tap into stored energy and facilitate fat loss. Together, exercise and mindful eating create a powerful synergy that enhances fitness and supports lasting weight management.
I'm seeing data that engaging in sports like soccer or tennis into old age is actually the most effective for aging. Are you seeing that? The hypotheses seem to be fun, coordination, social, natural movements in all directions, and perhaps people of higher income engage in them. 🤷
I saw the sad news about Chris Hoy this morning. An Olympic athlete, who's dedicated the entirety of his adult life to fitness and physical performance, was diagnosed with terminal cancer at the age of 47. It's an unwelcome reminder that no matter how well we take care of our bodies, our health (good or bad) often comes down to the luck of the draw. We should do all we can to minimise risk, and regular exercise is a big part of that! although I would definitely say that diet is a bigger factor regarding longevity
SO heart-breaking... 😞 For people interested in the story, here you go: www.thetimes.com/magazines/the-sunday-times-magazine/article/chris-hoy-terminal-cancer-wife-interview-0rpw9h0l7
My dad was pretty active, died of cancer at 72. My mum was pretty active, has dementia at 72. Luck and genetics pay a huge part. Would it have been worse if they were not pretty active? Probably.
@@jamesbarker7145 my dad died a decade before his father. My mother is also going to die at least a decade before her mother’s age. Both of my parents were/are not active, and consume bad food and buckets of alcohol. I have successfully used them as a guide on how not to live.
The aggressive pursuit of comfort and leisure is what's prematurely aging and killing people. Maintain a comfortable level of athleticism throughout your life so you can grow old and still be strong and agile, not weak and fragile. Agile. Not fragile. For as long as possible.
Do everything in moderation and live a balanced life. I'm 62, walk one hour a day three times a week for physical health, do my hobbies which makes me happy and look forward to doing it, I work 2 days a week at a job I like and makes me connect with friends / people for social network, have free time with family, etc.
no one said exercise is not important, but more information about reasons to do exercise is good. to be healthy you have to everything right, eat healthy, exercise enough, live in a good environment. and not destroying the planet we live on..
@@MaynardsSpaceship yes, sleep is important, but that comes when the rest is in order. related to the environment, things like noise, pollution, bed and so on.
I think trying to do everything right can lead to failure. Try and be a little bit better at something every day and find a process you enjoy. There may well be an optimal lifestyle, but there's no point doing it for three weeks and falling in to old habits.
@@elliotpollard9083 there is always a point in trying. you have to try before you succeed. otherwise you are just waiting for an opportunity and not getting anything done. while the rest of the world burns and you are not helping anyone.
I’ve exercised most of my life regularly. I’m now 62 and feel pretty good but I’m definitely slowing down and getting older. I walk an hour outside 4x a week and do resistance training 4x a week
The best exercise is the one you'll do regularly. Mine are pickleball, gardening, and fly-fishing. If you think fly-fishing is not exercise, try walking a mile in chest waders to get to the good water.
I started in Taekwondo at 15 and was very impressed with the Korean master who had started training at 7 and was an 8th degree black belt. Fast forward several decades and I saw his obituary in the newspaper. He didn’t live any longer than the average and physical activity was a big part of his day for his whole life. Then someone told me that he was a smoker and had died from lung cancer. One of his all star competitors got dementia at 61 and died at 64. His long term right hand man who was a city police officer had to get hip replacement. People who really enjoy running or weight lifting are notorious for overdoing it. It's the old too much of a good thing itis!
Competition requires exercise beyond healthy levels, & elite performance seems to go hand-in-hand w/unhealthy off-time stress-relieving activity The long-lived men I've known didn't follow specific health rules, but had jobs they enjoyed, & happy families. They weren't best@anything, but pretty-good@almost-everything, from sports&music to carpentry&plumbing.
Exercise alone never been enough and even when optimal is second to nutrition and eating. Eat right, then exercise right then sleep right in that order of priorities.
@@chewiewins Every good habit can have a major effect. I’ll use the example of a man who eats junk food , doesn’t exercise except for playing golf, rarely gets enough sleep, and is quite overweight, yet he’s 78, and has the energy of a 10 year old. I must assume that this is due to the fact that, in his entire life, he’s never had an alcoholic drink, never smoked a tobacco product, and never taken any recreational drug.
@lazur1 Sorry to say, even eating bad and never exercise, seen diabetics live to 78. Plus not about lifespan but HealthSpan Eating, moving and sleeping right can get HealthSpan into 90s and more.
@@chewiewins I wasn't referring to a man who lived to 78, but rather man who, at 78, has more energy than most 40yr olds. You'd know who I mean, of you stopped a minute, instead of responding.
From Kenya. I am 62 and do an hour's powerwalking every other day. Outpace all ages on the track and that is fun! However, I keep a keen eye on any pains and aches - so far none. Great shape, lost lots of weight (weight down to my 20's). Feels great - healthspan above lifespan!
66 and loving my exercise regimen... eat well. sleep well and exercise. living in Thailand and loving my life. not sure if it will give me extra years but it sure gives me an improvement on whatever time I have left. currently working more in bodybuilding but need to improve my cardio to get rid of the rest of my belly fat. using a personal trainer is great if you can work it out financially.
That fifty dollar manual treadmill I bought through craigslist in 2008, is one of the best purchases I’ve ever made. I still use it almost every day. But I’ll probably upgrade to maybe a WalkingPad treadmill soon. Great video!
There are really no downsides to having a higher VO2 max or having greater muscle strength. Just aim to be the fittest version of yourself possible with a combination of lifting and cardiovascular specific exercise along with a health promoting dietary pattern and keep that up for decades. Relatively Simple concepts that aren't the easiest to do but we have to try
While i 99% agree with you, overdoing it on the ultra cardio scale can lead to heart hypertropy/enlargement that will kill you. Over doing it in the weightlifting and contact sports can lead to injury that prevents you from exercising in your senior years. Exercise is amazing for you right up until the point you over do it.
@@anathamonIndeed. Additionally, a large portion of the intensity &/or volume that falls between the most beneficial & outright injurious doesn’t stimulate enough additional benefit to be worth the time & effort.
@@anathamon hypertrophic cardiomyopathy or a hypertrophied left ventricular from high blood pressure are not the same as athlete's heart. I'm not familiar with any data showing a relationship between endurance athletes with larger hearts and elevated risk of death or heart disease, but we consistently see an inverted dose response relationship with higher VO2 max and lower all cause mortality. Similarly, being as strong as one can in the gym doesn't have the same level of risk as contact sports. Injury rates for lifting are between 4-5 injuries per 1000 participation hours which is similar to gardening. Meanwhile, football for example is between 60-70 injuries if memory serves. Catastrophic lifting injuries are even less common. Point is, the vast majority of people don't need to worry about either of those concerns because not enough people are doing regular exercise to meet the guidelines anyways.
I think there's an upper limit for resistance training. Health benefits seem to max out at 30-60 minutes a week, and start to reverse at 220 minutes. There doesn't seem to be an upper limit for moderate aerobic exercise. Not sure about vigorous or HIIT exercise.
@@jeffreyjohnson7359 Yes. Subtracting socializing, spotting others, over-long rest breaks, unnecessary stretching, & more than necessary warm-ups, it's rare to witness more than 20min of challenging work done. A natty'd never recover from 220MinPrWk of real work..
What a great joy it is to learn from a brilliant mind like Daniel Lieberman. That was 15 minutes remarkably well spent. I’m going to double down and watch it again. Thank you for these great videos.
Recent studies suggest aging isn't a slow, gradual process, but rather, the accumulated effects of extended bed-rest associated w/illnesses&accidents. Assuming some situations can't be avoided, the solution lies in behavior after recuperating. IE: THIS is when exercise is MOST important, (& often when no exercise is done).
Thank you, Eric. I didn't know how this one would go down given that it's a talk and not a discussion. I've recorded a couple talks before & one was very popular and the other got ignored. 🤷♂️
My moms entire family all struggle with type 2 diabetes but not my mom. She is the oldest of 9 kids age 83 and has had no issues with diabetes or CVD issues and i think its becsuse she started doing aerobics in her 30s and continued to do it until recently because of hip and back issues. So now she does walking and silver sneakers. She always stayed healthy and thin and ate the standard meat and local garden vegetables with moderate fruit mainly in season. She never smoked and drank a glass of wine pretty much daily with a meal.
There is some growing evidence that one can over do resistance/weight training, and if so, it will reduce longevity. Sometimes I wonder though, is it the exercise itself or the overall lifestyle of the people doing it? Many of the people really into weightlifting are men, and many are eating many calories, A LOT of protein (often large amounts of animal protein), and sometimes even taking exogenous hormones and peptides to put on as much muscle mass as possible. I'm not talking about the professional body builders/mass monsters though: these eat so much, take so much gear, etc, that many die by the time they are 55 (plenty even in their 30's and 40's), and clearly it is more of a lifestyle than just an exercise thing. I'm talking about the everyday, more average person into lifting. To be on the safe side, it might be a good idea to approach resistance/weight training in a moderate way, and put more focus on aerobic exercises like hiking, jogging, swimming, etc. I think both are necessary, but need to be in the right proportion for optimal health and/or useful longevity.
I'm quite interested in the research coming out that actually, sports like tennis seem to lead to the longest lives. I had a former pro tennis player turned cardiologist turned president of the American College of Cardiology give a talk about that two weeks ago at TEDx Boston. Sports are fun, social, involve coordination, keep you slender, get you to think, move you in all directions...
@@Viva-Longevity Yeah, I work at a school and regularly play basketball or throw around a football with my students. It's really the only exercise I get most of the time unfortunately, as I work a full time job and two part time jobs. I jog occasionally, but its not regular enough. I'm starting to try out "exercise snacks" like doing body weight squats, pushups, etc when I can fit them in. Tennis is really fun; one of my favorite sports to play.
@justinw1765 You know, reading Dan's stuff and talking to him, plus our longevity conference, has got me doing exercise snacks throughout every day, instead of going to the gym for 45 minutes every third day. I rotate what I do: pushups, pullups, and curls one day throughout the day, squats and abdominals and twisty bands another, etc. I feel better during the day instead of sitting too long. Maybe it's just psychological, dunno.
And I feel the trend in the endurance crowd of ever increasing glucose and fructose consumption per hour, sometimes while also supplementing with exogenous ketones, can't be good in the long run. We have even recreational athletes training their gut to allow 100g+ carbs per hour. They are super fit for their age, but can't stop feeling this is not good longevity wise.
I think he made a distinction between physical activity and exercise at the start, and then conflated the two at the end by saying physical activity when he meant exercise!
At 70, I exercise regularly because I enjoy it. But I have never believed it will make me live longer. But it does make me able to do a few physical things that my age mates can't. If exercise was really all that great, workers in construction, maintenance, cleaning services etc. would outlive us all. I've seen profiles of hundred year olds and I've never seen one that was a marathon runner. Arnold Schwarzenneger has had multiple heart surgeries. You know what he does now? He eats a diet of plants.
So we interviewed I-Min Lee, colleague of Dan's, who specializes in exercise and longevity. She had many things to say about why exercise on the job isn't as longevity-promoting as exercise for fitness. Not intuitive. We'll post that interview in a few weeks.
With 71 I started playing badminton again, although I walk with my dogs 10km a day since retirement. I couldn't get up the stairs after my first day playing badminton again. Now, a few months further, playing reasonable again, I realize I have to start playing chess again. It is not about growing older but feeling good. And I don't need to always win a competition.
If the most physically-demanding activity one engages in doesn't challenge their strength or endurance, it will BECOME challenging as one ages. We should make exercise the hardest part, by far, of our week, & make the rest of the week seem easy by comparison.
Totally. Older folds struggle to get out of their chairs when they do. If they kept exercising, people in their 80's could do dozens of deep squats in a row. I mean, my gramps is 77 and he's still splitting firewood, cutting trees, deadlifting wet log rounds, and more and weighs 150lb. Even despite smoking a few cigarettes a day, it's done his health span so much benefit.
This is a masterclass, super clear, direct and important information! Thank you so much for all your amazing videos and work, oh! i love Viva Longevity name too :) hugs and blessings from Argentina
"Yes! Let's raise our glasses for a toast to longevity!".Glug glug glug-"Again!" Glug glug glug! "One more time!". Glug glug glug. "Aaaaarrggghh!"(falls down dead).😢😅
The Story of the Human Body is an excellent book. I listened to it while I walked daily and I learned about it from your channel. I highly recommend listening to it while exercising and adding life to your years ❤
Dr Lieberman at 9 minutes in was talking about the study with the active Danish young people sitting on the couch for two weeks and ate the same diet, but no mention on what they were eating to gain that weight.
I linked in the description what I think is the paper he was referring to: The diseasome of physical inactivity - and the role of myokines in muscle-fat cross talk by Bente Petersen pmc.ncbi.nlm.nih.gov/articles/PMC2805368/
My high school human physiology teacher's favorite catch phrase was, "The human body is geared for stress." This was almost 50 years ago. So this information is not new but it is also quite ignored. One thing he did not mention in the many examples of repair and benefit is the effect of physical stress on the bones. This stimulates the osteoblasts strengthening the bones.
All the oldest people I know are Emotional Positive, they eat low to no processed food and are lucky when it comes to illnesses. They all have a passion for their lives, they love family, they love days out and are active creatively or have a routine. All live with or interact with younger people, daily. None of them are fit, but all are healthy.
It’s good to a point, but after that diminishing returns. Half-marathons make you fitter, but not healthier. Personally I don’t understand the point of such long runs, seems boring and just wears down your body over time.
@@1SevenFive I agree with everything except the boring part. Running is like a meditation for me. I do it mostly for my mental health. It is very hard on the body, though!
Great video. When using exercise to slow aging, I believe Dr. Lieberman talked about minutes per week, but what about intensity level? What is the optimal intensity?
I've always been active. I run 5 times a week as well doing strength training and some walking. I mix it up a little with tennis in the summer and occasional bike rides. Exercise so good for my mental health and maintaining a healthy BMI.
Quite a bit of this information about exercise is described really well in the book "Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy" by Herman Pontzer.
We understand. Changes is hard. Plant Choppers was a reallyfun name. We think that this name changes is going to help many more people be exposed to the great information we have to share.
@@migueldavidramosI wonder how the new titel will influence the age distribution of the channels viewers as people do not think that much about longevity when they are young and feel immortal. Not to say that plantchompers name attracted an overly young audience, but I personally did send an episode or two to people younger than 40 years old, because of the topic (environment, misinformation, protein) fitted their age group.
Western society doesn’t support a healthy lifestyle. How are you supposed to sustainably fit in 2-3hrs of physical activity a day while working 8hrs and commuting 2hrs a day.
1. Have a job that is physically active. 2. Prioritise what's important to you and you'll find a way. 3. Use your commute to exercise, if you go by train or bus, get off a stop earlier than your destination and walk, run or bike to work from there, you can get off at earlier stops as you get fitter or on days where the weather is better etc.. 4. Live closer to work, make it happen if it matters to you, either move house or move work, but as per the above people training for ultra races would love a long commute, worth thinking about. 5. just fit it in, the time you are saying you have can easily fit in a couple of hours exercise per day. In the winter twice a week I go to a climbing wall after work which is an hours drive away, I'm there two hours then I drive the hour back again. On other days I commute by running or biking, I also work on overhead powerlines which is a min 8.5 HR day plus on call shifts. I run in the mountains and climb, if I'm training for an ultra marathon, that's a min of an hour run am and an hour run pm Whatever you do build it up don't suddenly start doing 2 hours of exercise from much less, let it build over weeks and months, both in duration and intensity. Best to do weeks at a very easy pace before putting any intensity, also best to get used to a distance for 3-4 weeks before increasing your weekly mileage. You can make it happen if you want it, any more help just ask. 🌱💚
One other thing, when you are at a fitness where you are comfortable doing an hour run am and an hour pm, you'll be amazed at how easy life is. Also the most benefit comes from everyday easy, plus either 2 hard sessions per week or 3 hard sessions per fortnight, which ever works for your recovery. So I would exercise everyday either bike or run am and pm except Tuesday and Thursday evenings where I do a hard sessions, usually uphill running in the mountains or hill repeats in my town which is quite hilly.
I agree. I also think that 2-3 hrs a day exercise is way too much for someone who works a 9-5. You will feel exhausted and may get injured or sick from overtraining. I do 30mins -1hr of intense exercise about 2-3 times per week, and I'm fit. Sleep and diet are far more important.
Studies must account for WHY non-exercisers don't exercise. Did they die sooner for lack of exercise, or not exercise because of how less-healthy they were already?
Fair to say genetics, clean food, water, air, & sunlight provide virtually 100% of health, but health is NOT 100% of longevity. You could have a perfect blood test, no diseases & no deficiencies, but waste away to death if you never exercised.
Simply in order of importance, Nutrition (eating right), Exercise (moving right) and Sleep enough (6-8h). On assumption of no chronic stress including smoking and alcohol of course.
Great talk! Going for the most pedantic comment here. It's "Der Freischütz" not "Die Freischütz". Schütz is male and thus one needs to put the male article.
I really love Dr. Lieberman. However, how was socioeconomic status corrected by studying Harvard alumni? We all know the distribution of people who can afford to go to Harvard skews to the upper-middle class. Even the poor Harvard students became wealthy adults.
Our common ancestor with chimps was around 5-7 million years ago. It's very difficult to comprehend just how long that is, it's quite meaningless - so, natural selection is talked about like a magical invisible force, because that's what it is.
Not everyone's familiar w/the 'belly-fat/visceral-fat' issue. Belly-fat, as referred to, is NOT the 'flabby', soft fat under the skin, on the belly or otherwise. "Belly-fat"/(visceral fat), is in-&-under the muscles&internal organs. One might appear muscular yet have an unhealthy amount of such fat. An enlarged waistline while w/a '6-pack' is NOT good.
There are some exceptions. There is growing evidence that resistance/weight training can be overdone and can reduce longevity. Probably even aerobic exercise can be overdone, but the ceiling/cap would be _much_ higher. I wonder about the ultra marathoners and the like? These could be reducing longevity some?
@justinw1765 At my longevity conference, one of the speakers, John Day, is a specialist on afib. He confirmed that people like me who do ultraruns and IronMan competitions do suffer from afib at a higher rate. I have lost a few friend who were incredibly fit to afib. 😔
@@justinw1765 Good point. For a typical person, however, the risks of under-training far outweigh the risks of overtraining. A fitness-focused individual tends to understand how to mitigate the risks of their training routine.
So many athletes/olympians getting diagnosed with cancer/terminal illnesses. Perhaps there is a Goldilocks amount of exercise and don’t take performance enhancing drugs
No. How many of those athletes that got cancer were carbing up? Carbohydrates feeds cancer. If you dont eat carbs, cancer can not grow. Carb free equals cancer free.
I read many cancer diagnoses accounts. Although anecdotal, I am surprised just how many of these stories included things like I played football for my entire life. I thought I'd be protected. I had just got back from a long run when I got a seizure. It turned out that I ran a marathon while having breast cancer, unbeknownst to me. I was a marcial arts instructor. All of these people got cancer. The people that I encounter living a long time are those who stay active, but nothing too vigorous. They don't eat too much. They are skinny. They have lots of friends and stay socially engaged. Just my 2 cents here.
I have hypertension. I get a baseline of 145/80 However, when I can go cycling for 13km I get my blood pressure to 125/60. And that’s before taking a pill. I still take the pill but nonentheless. P.S. I was healthy before heavy drinking.
Realistic and true any physical activity is beneficial for body if person like to live healthy and relatively long life then sedentary lifestyle is not beneficial our evolution is prove of it
Male, 65 years old. I bike commute 4 flat miles (6.5 kms) to work (20') and back x 3 days per week. I run commute 4 flat miles to work (1 hour) and back x 2 days per week.
Longo has an interesting perspective on genetics&longevity: While inbreeding risks 2sets of negative traits, it can pass-on 2sets of positive, &might explain isolated cultures w/high%s of centenarians.
Maybe because those are different things. 30% reduction in mortality just tells you that less people die , doesn't tell you how much longer they live. If it was "30% increase in lifespan" then that would tell you something about how much longer someone lives. Nevertheless they correlate it somehow, and what you mentioned is just the lower range estimate. If you notice it shows 0.5 (so 5 months not 6) -7 years (but up to 7 years).
Life is about quality, Not quantity, or longevity in years. Who wants to live 100 years To be immobile, infirmed or mad? As a 74 year-old omnivore who has always played sports ,walks 5 days a week, Bicycles, 2 days a week and lifts weights 3 days a week, The difference between myself and everyone I went to high school with, and many friends much younger than myself, is noticeable. " It it's physical, it's therapy."
I would genuinely love a little elaboration on how looking at all ages in a study corrects for socio-economic status? I understand the logic of people gaining means as they age & spend time in the workforce, but the differences in socio-economic status that exist from birth aren't undone by this, otherwise we'd all be well off in our 60s
trained for 30 years, after I stopped weight training, my body chaged quite quickly within a year to mush! I dont eat a lot, never did, yet fat kept accumulating. CVD creeping up. 30 years of training, healthy lifestye, 1 year to doom..Hmm?
doesn't anybody think the other way around? A healthier person will have more disposition to exercise, while a sicker one will not have energy or find pleasure exercising.
From Kenya. I am 62 and do an hour's powerwalking every other day. Outpace all ages on the track and that is fun! However, I keep a keen eye on any pains and aches - so far none. Great shape, lost lots of weight (weight down to my 20's). Feels great - healthspan above lifespan!
We don''t "live to be 68 to 78, *_if (we) survive childhood_* " , at least not US males, whose average age of death is close to 78, *_including childhood deaths in the average_* , (& the foolhardy years of young adulthood). (Put practically:1/2 of us are dead by 78, but only a few actually die@77.) Reasonably health-conscious males of age 30 often live to 85 & older.
![BRASIL vs. URUGUAY [1-1] | RESUMEN | ELIMINATORIAS SUDAMERICANAS | FECHA 12](http://i.ytimg.com/vi/-hWBAuxF1eY/mqdefault.jpg)
Exercise, nutrition and overall good habits have improve my life a lot.
I don't know if I'm going to live longer, I just know I'm living better, and that's the best thing ever.
Exactly.
You have better quality of life
Thanks for this! 70 yo. After 12 years of WFPB and 15 years of daily walking (5 to 6 miles per day) and a bit of other activity, I can see a clear divergence with many in my cohort as we all accelerate towards oblivion :)
I'm 92 and walk 10 miles every day. At the end of the week I'm 70 miles from home and don't know where I am.
are you kidding?
Geez
Luckily you walked 70 miles from home rather than 70 miles away from home 😀
there's many a true word spoken in jest
Dude, that's hours. You need social interaction with people who respect your opinion.
Slow jogging is my go to. At 60 I don't need to injure myself but just 30 mins a day of slow jogging sets me up for feeling energized and bullet proof for each day.
Active grandma here: I LOVE the active grandparent hypothesis!! 😍
MEAT is the best for longevity according to science.
@@longevitycoach1573I tell people the same thing, but when they ask me for proof, I just tell them to believe me because I studied MEAT. Do you have any advice for convincing people that MEAT is best for longevity?
@@longevitycoach1573 Meat-eaters just FEEL old:^)
@@lazur1 but meat eater stay young and healthy.
What is amazing is how general American society equates regular aging (i.e. adulting) with being sedentary. I live in a suburban, middle class, fair weather environment. On my block, I'd say about 15% of the households do I see out and about (walking, exercising). Even within my circle of friends and family, I'm considered odd because I walk my dog for a hour daily without fail.
Yes. For some reason so many look on exercise as eccentric. It helps them not do it.
Dr. Lieberman is an excellent communicator and teacher. Thank you for having him on. Also, love the new name Viva Longevity!
I am 79 years old from Kerala India.I express my gratitude for the wonderful benefits of exercise 21 minutes a day.Thank you Doctor.
I completely agree that physical exercise significantly enhances both your quality of life and health span, and can even contribute to a longer lifespan. To achieve well-rounded benefits, it's essential to engage in three types of exercise: aerobic (such as running or cycling for cardiovascular health), anaerobic (like strength training for muscle growth and metabolic health), and incorporating daily walking to maintain activity levels and support overall mobility.
However, it’s important to understand that achieving significant weight loss through exercise alone is highly challenging. For sustainable and meaningful results, combining exercise with a calorie-conscious diet is crucial. This means adopting a balanced, nutrient-rich diet that creates a caloric deficit, allowing your body to tap into stored energy and facilitate fat loss. Together, exercise and mindful eating create a powerful synergy that enhances fitness and supports lasting weight management.
I'm seeing data that engaging in sports like soccer or tennis into old age is actually the most effective for aging. Are you seeing that? The hypotheses seem to be fun, coordination, social, natural movements in all directions, and perhaps people of higher income engage in them. 🤷
I saw the sad news about Chris Hoy this morning. An Olympic athlete, who's dedicated the entirety of his adult life to fitness and physical performance, was diagnosed with terminal cancer at the age of 47. It's an unwelcome reminder that no matter how well we take care of our bodies, our health (good or bad) often comes down to the luck of the draw. We should do all we can to minimise risk, and regular exercise is a big part of that! although I would definitely say that diet is a bigger factor regarding longevity
SO heart-breaking... 😞 For people interested in the story, here you go:
www.thetimes.com/magazines/the-sunday-times-magazine/article/chris-hoy-terminal-cancer-wife-interview-0rpw9h0l7
According to BBQ magazine, he is "hugely passionate" about barbecue. Perhaps too much, eh?
Stress - there is the 7th bullet
My dad was pretty active, died of cancer at 72.
My mum was pretty active, has dementia at 72.
Luck and genetics pay a huge part.
Would it have been worse if they were not pretty active? Probably.
@@jamesbarker7145 my dad died a decade before his father. My mother is also going to die at least a decade before her mother’s age. Both of my parents were/are not active, and consume bad food and buckets of alcohol. I have successfully used them as a guide on how not to live.
I always like the talks that I can TRUST and GETS TO THE POINT.
The aggressive pursuit of comfort and leisure is what's prematurely aging and killing people.
Maintain a comfortable level of athleticism throughout your life so you can grow old and still be strong and agile, not weak and fragile.
Agile. Not fragile. For as long as possible.
Do everything in moderation and live a balanced life. I'm 62, walk one hour a day three times a week for physical health, do my hobbies which makes me happy and look forward to doing it, I work 2 days a week at a job I like and makes me connect with friends / people for social network, have free time with family, etc.
Thanks for putting all those charts from the studies, it helps a lot to understand the science easier! Great work.
no one said exercise is not important, but more information about reasons to do exercise is good.
to be healthy you have to everything right, eat healthy, exercise enough, live in a good environment. and not destroying the planet we live on..
Sleep!!!
Less stress...hard to do with the nature of work these days.
@@MaynardsSpaceship yes, sleep is important, but that comes when the rest is in order. related to the environment, things like noise, pollution, bed and so on.
I think trying to do everything right can lead to failure. Try and be a little bit better at something every day and find a process you enjoy. There may well be an optimal lifestyle, but there's no point doing it for three weeks and falling in to old habits.
@@elliotpollard9083
there is always a point in trying.
you have to try before you succeed.
otherwise you are just waiting for an opportunity and not getting anything done. while the rest of the world burns and you are not helping anyone.
A stool with three legs never wobbles. It's best done with three parts: exercise, healthy diet and an active livestyle.
The problem with us humans is that no one can agree on what constitutes an active lifestyle, exercise and healthy diet.
Abstract: Exercise is beneficial.
I’ve exercised most of my life regularly. I’m now 62 and feel pretty good but I’m definitely slowing down and getting older. I walk an hour outside 4x a week and do resistance training 4x a week
I'm so thankful to you and your guests for giving us these gifts of knowledge. Your works are good.
The best exercise is the one you'll do regularly. Mine are pickleball, gardening, and fly-fishing. If you think fly-fishing is not exercise, try walking a mile in chest waders to get to the good water.
I just love Lieberman. So good to have someone who can be so well informed and clear, as well as intellectually honest and disinterested.
Disinterested?
I started in Taekwondo at 15 and was very impressed with the Korean master who had started training at 7 and was an 8th degree black belt. Fast forward several decades and I saw his obituary in the newspaper. He didn’t live any longer than the average and physical activity was a big part of his day for his whole life. Then someone told me that he was a smoker and had died from lung cancer. One of his all star competitors got dementia at 61 and died at 64. His long term right hand man who was a city police officer had to get hip replacement. People who really enjoy running or weight lifting are notorious for overdoing it. It's the old too much of a good thing itis!
Competition requires exercise beyond healthy levels, & elite performance seems to go hand-in-hand w/unhealthy off-time stress-relieving activity The long-lived men I've known didn't follow specific health rules, but had jobs they enjoyed, & happy families. They weren't best@anything, but pretty-good@almost-everything, from sports&music to carpentry&plumbing.
Exercise alone never been enough and even when optimal is second to nutrition and eating. Eat right, then exercise right then sleep right in that order of priorities.
@@chewiewins Every good habit can have a major effect. I’ll use the example of a man who eats junk food , doesn’t exercise except for playing golf, rarely gets enough sleep, and is quite overweight, yet he’s 78, and has the energy of a 10 year old. I must assume that this is due to the fact that, in his entire life, he’s never had an alcoholic drink, never smoked a tobacco product, and never taken any recreational drug.
@lazur1 Sorry to say, even eating bad and never exercise, seen diabetics live to 78. Plus not about lifespan but HealthSpan
Eating, moving and sleeping right can get HealthSpan into 90s and more.
@@chewiewins I wasn't referring to a man who lived to 78, but rather man who, at 78, has more energy than most 40yr olds. You'd know who I mean, of you stopped a minute, instead of responding.
Great talk. To me it’s not about how many more that I live. It’s about how well I live them
From Kenya. I am 62 and do an hour's powerwalking every other day. Outpace all ages on the track and that is fun! However, I keep a keen eye on any pains and aches - so far none. Great shape, lost lots of weight (weight down to my 20's). Feels great - healthspan above lifespan!
66 and loving my exercise regimen... eat well. sleep well and exercise. living in Thailand and loving my life. not sure if it will give me extra years but it sure gives me an improvement on whatever time I have left. currently working more in bodybuilding but need to improve my cardio to get rid of the rest of my belly fat. using a personal trainer is great if you can work it out financially.
Fasting...it takes practice but it is number one in getting rid of body fat.
That fifty dollar manual treadmill I bought through craigslist in 2008, is one of the best purchases I’ve ever made. I still use it almost every day. But I’ll probably upgrade to maybe a WalkingPad treadmill soon. Great video!
Wow, what an informative video. I loved the way Dr. Lieberman explained all of the benefits of exercise. 👏👏👏
There are really no downsides to having a higher VO2 max or having greater muscle strength. Just aim to be the fittest version of yourself possible with a combination of lifting and cardiovascular specific exercise along with a health promoting dietary pattern and keep that up for decades. Relatively Simple concepts that aren't the easiest to do but we have to try
While i 99% agree with you, overdoing it on the ultra cardio scale can lead to heart hypertropy/enlargement that will kill you. Over doing it in the weightlifting and contact sports can lead to injury that prevents you from exercising in your senior years. Exercise is amazing for you right up until the point you over do it.
@@anathamonIndeed. Additionally, a large portion of the intensity &/or volume that falls between the most beneficial & outright injurious doesn’t stimulate enough additional benefit to be worth the time & effort.
@@anathamon hypertrophic cardiomyopathy or a hypertrophied left ventricular from high blood pressure are not the same as athlete's heart. I'm not familiar with any data showing a relationship between endurance athletes with larger hearts and elevated risk of death or heart disease, but we consistently see an inverted dose response relationship with higher VO2 max and lower all cause mortality. Similarly, being as strong as one can in the gym doesn't have the same level of risk as contact sports. Injury rates for lifting are between 4-5 injuries per 1000 participation hours which is similar to gardening. Meanwhile, football for example is between 60-70 injuries if memory serves. Catastrophic lifting injuries are even less common. Point is, the vast majority of people don't need to worry about either of those concerns because not enough people are doing regular exercise to meet the guidelines anyways.
I think there's an upper limit for resistance training. Health benefits seem to max out at 30-60 minutes a week, and start to reverse at 220 minutes. There doesn't seem to be an upper limit for moderate aerobic exercise. Not sure about vigorous or HIIT exercise.
@@jeffreyjohnson7359 Yes. Subtracting socializing, spotting others, over-long rest breaks, unnecessary stretching, & more than necessary warm-ups, it's rare to witness more than 20min of challenging work done. A natty'd never recover from 220MinPrWk of real work..
What a great joy it is to learn from a brilliant mind like Daniel Lieberman.
That was 15 minutes remarkably well spent. I’m going to double down and watch it again.
Thank you for these great videos.
Recent studies suggest aging isn't a slow, gradual process, but rather, the accumulated effects of extended bed-rest associated w/illnesses&accidents. Assuming some situations can't be avoided, the solution lies in behavior after recuperating. IE: THIS is when exercise is MOST important, (& often when no exercise is done).
I love your videos Chris. One of my favorite RUclips channels.
Thank you, Eric. I didn't know how this one would go down given that it's a talk and not a discussion. I've recorded a couple talks before & one was very popular and the other got ignored. 🤷♂️
Good morning and have a good week. Looking forward to this one.
excellent, vibrant, energetic presentation - the best kind. Thank you
I don't know how much longer I will live by exercising regularly, but I do know how much younger I feel when I exercise regularly. regular
My moms entire family all struggle with type 2 diabetes but not my mom. She is the oldest of 9 kids age 83 and has had no issues with diabetes or CVD issues and i think its becsuse she started doing aerobics in her 30s and continued to do it until recently because of hip and back issues. So now she does walking and silver sneakers. She always stayed healthy and thin and ate the standard meat and local garden vegetables with moderate fruit mainly in season. She never smoked and drank a glass of wine pretty much daily with a meal.
There is some growing evidence that one can over do resistance/weight training, and if so, it will reduce longevity. Sometimes I wonder though, is it the exercise itself or the overall lifestyle of the people doing it? Many of the people really into weightlifting are men, and many are eating many calories, A LOT of protein (often large amounts of animal protein), and sometimes even taking exogenous hormones and peptides to put on as much muscle mass as possible.
I'm not talking about the professional body builders/mass monsters though: these eat so much, take so much gear, etc, that many die by the time they are 55 (plenty even in their 30's and 40's), and clearly it is more of a lifestyle than just an exercise thing. I'm talking about the everyday, more average person into lifting.
To be on the safe side, it might be a good idea to approach resistance/weight training in a moderate way, and put more focus on aerobic exercises like hiking, jogging, swimming, etc. I think both are necessary, but need to be in the right proportion for optimal health and/or useful longevity.
I'm quite interested in the research coming out that actually, sports like tennis seem to lead to the longest lives. I had a former pro tennis player turned cardiologist turned president of the American College of Cardiology give a talk about that two weeks ago at TEDx Boston. Sports are fun, social, involve coordination, keep you slender, get you to think, move you in all directions...
@@Viva-Longevity Yeah, I work at a school and regularly play basketball or throw around a football with my students. It's really the only exercise I get most of the time unfortunately, as I work a full time job and two part time jobs. I jog occasionally, but its not regular enough. I'm starting to try out "exercise snacks" like doing body weight squats, pushups, etc when I can fit them in.
Tennis is really fun; one of my favorite sports to play.
@justinw1765 You know, reading Dan's stuff and talking to him, plus our longevity conference, has got me doing exercise snacks throughout every day, instead of going to the gym for 45 minutes every third day. I rotate what I do: pushups, pullups, and curls one day throughout the day, squats and abdominals and twisty bands another, etc. I feel better during the day instead of sitting too long. Maybe it's just psychological, dunno.
@@Viva-Longevity Thank you for sharing that.
Cheers
And I feel the trend in the endurance crowd of ever increasing glucose and fructose consumption per hour, sometimes while also supplementing with exogenous ketones, can't be good in the long run. We have even recreational athletes training their gut to allow 100g+ carbs per hour. They are super fit for their age, but can't stop feeling this is not good longevity wise.
I think he made a distinction between physical activity and exercise at the start, and then conflated the two at the end by saying physical activity when he meant exercise!
His book, "The Story of the Human Body" is a game changer.
At 70, I exercise regularly because I enjoy it. But I have never believed it will make me live longer. But it does make me able to do a few physical things that my age mates can't. If exercise was really all that great, workers in construction, maintenance, cleaning services etc. would outlive us all. I've seen profiles of hundred year olds and I've never seen one that was a marathon runner. Arnold Schwarzenneger has had multiple heart surgeries. You know what he does now? He eats a diet of plants.
So we interviewed I-Min Lee, colleague of Dan's, who specializes in exercise and longevity. She had many things to say about why exercise on the job isn't as longevity-promoting as exercise for fitness. Not intuitive. We'll post that interview in a few weeks.
Arnold is still alive. Age 77
Arnold's heart problems are genetic, he would have needed those surgeries regardless
@@AB-su7jtGenetic? Roids related damage is not genetic. 🙂
@@GlennMarshallnz You slow? He literally has bicuspid aortic valve which is hereditary and is what killed his mother and grandmother too.
With 71 I started playing badminton again, although I walk with my dogs 10km a day since retirement. I couldn't get up the stairs after my first day playing badminton again. Now, a few months further, playing reasonable again, I realize I have to start playing chess again. It is not about growing older but feeling good. And I don't need to always win a competition.
If the most physically-demanding activity one engages in doesn't challenge their strength or endurance, it will BECOME challenging as one ages. We should make exercise the hardest part, by far, of our week, & make the rest of the week seem easy by comparison.
Totally. Older folds struggle to get out of their chairs when they do. If they kept exercising, people in their 80's could do dozens of deep squats in a row. I mean, my gramps is 77 and he's still splitting firewood, cutting trees, deadlifting wet log rounds, and more and weighs 150lb. Even despite smoking a few cigarettes a day, it's done his health span so much benefit.
Yes, exercise buys you more time so you can focus on something and do something with your life.
Completely agree. Exercise may not help you lose weight but it sure keeps it off.
This is a masterclass, super clear, direct and important information! Thank you so much for all your amazing videos and work, oh! i love Viva Longevity name too :) hugs and blessings from Argentina
Thanks Vivas! this one is really great
Longevity for all. 💜
"Yes! Let's raise our glasses for a toast to longevity!".Glug glug glug-"Again!" Glug glug glug! "One more time!". Glug glug glug. "Aaaaarrggghh!"(falls down dead).😢😅
The Story of the Human Body is an excellent book. I listened to it while I walked daily and I learned about it from your channel. I highly recommend listening to it while exercising and adding life to your years ❤
Dr Lieberman at 9 minutes in was talking about the study with the active Danish young people sitting on the couch for two weeks and ate the same diet, but no mention on what they were eating to gain that weight.
I linked in the description what I think is the paper he was referring to:
The diseasome of physical inactivity - and the role of myokines in muscle-fat cross talk by Bente Petersen
pmc.ncbi.nlm.nih.gov/articles/PMC2805368/
Yes - 75 next week and daily yoga has been my fountain of youth - yay namaste ❤
My high school human physiology teacher's favorite catch phrase was, "The human body is geared for stress." This was almost 50 years ago. So this information is not new but it is also quite ignored.
One thing he did not mention in the many examples of repair and benefit is the effect of physical stress on the bones. This stimulates the osteoblasts strengthening the bones.
All the oldest people I know are Emotional Positive, they eat low to no processed food and are lucky when it comes to illnesses.
They all have a passion for their lives, they love family, they love days out and are active creatively or have a routine. All live with or interact with younger people, daily.
None of them are fit, but all are healthy.
Well I just ran my first half marathon today so I am hoping exercise is good for us…because right now, my body is telling me otherwise.😂
It’s good to a point, but after that diminishing returns. Half-marathons make you fitter, but not healthier. Personally I don’t understand the point of such long runs, seems boring and just wears down your body over time.
@@1SevenFive I agree with everything except the boring part. Running is like a meditation for me. I do it mostly for my mental health. It is very hard on the body, though!
Great video. When using exercise to slow aging, I believe Dr. Lieberman talked about minutes per week, but what about intensity level? What is the optimal intensity?
80:20 rule
That was great, I wish more people believed in exercise
Great presentation by Dr. Lieberman!
I've always been active. I run 5 times a week as well doing strength training and some walking. I mix it up a little with tennis in the summer and occasional bike rides. Exercise so good for my mental health and maintaining a healthy BMI.
Quite a bit of this information about exercise is described really well in the book "Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy" by Herman Pontzer.
I know this isn't productive, but I miss your old name
We understand. Changes is hard. Plant Choppers was a reallyfun name. We think that this name changes is going to help many more people be exposed to the great information we have to share.
@migueldavidramos I completely understand and support the choice. I also hope it brings more viewers! You have excellent, meaningful content!
@@migueldavidramosI wonder how the new titel will influence the age distribution of the channels viewers as people do not think that much about longevity when they are young and feel immortal.
Not to say that plantchompers name attracted an overly young audience, but I personally did send an episode or two to people younger than 40 years old, because of the topic (environment, misinformation, protein) fitted their age group.
Excellent as always thanks for all your efforts Chris 👍
Western society doesn’t support a healthy lifestyle. How are you supposed to sustainably fit in 2-3hrs of physical activity a day while working 8hrs and commuting 2hrs a day.
1. Have a job that is physically active.
2. Prioritise what's important to you and you'll find a way.
3. Use your commute to exercise, if you go by train or bus, get off a stop earlier than your destination and walk, run or bike to work from there, you can get off at earlier stops as you get fitter or on days where the weather is better etc..
4. Live closer to work, make it happen if it matters to you, either move house or move work, but as per the above people training for ultra races would love a long commute, worth thinking about.
5. just fit it in, the time you are saying you have can easily fit in a couple of hours exercise per day.
In the winter twice a week I go to a climbing wall after work which is an hours drive away, I'm there two hours then I drive the hour back again. On other days I commute by running or biking, I also work on overhead powerlines which is a min 8.5 HR day plus on call shifts. I run in the mountains and climb, if I'm training for an ultra marathon, that's a min of an hour run am and an hour run pm
Whatever you do build it up don't suddenly start doing 2 hours of exercise from much less, let it build over weeks and months, both in duration and intensity. Best to do weeks at a very easy pace before putting any intensity, also best to get used to a distance for 3-4 weeks before increasing your weekly mileage.
You can make it happen if you want it, any more help just ask. 🌱💚
One other thing, when you are at a fitness where you are comfortable doing an hour run am and an hour pm, you'll be amazed at how easy life is.
Also the most benefit comes from everyday easy, plus either 2 hard sessions per week or 3 hard sessions per fortnight, which ever works for your recovery. So I would exercise everyday either bike or run am and pm except Tuesday and Thursday evenings where I do a hard sessions, usually uphill running in the mountains or hill repeats in my town which is quite hilly.
Also no small childrena and a spouse?
It was easy, I was a gardener. Always moving. Now retired, I do something physical every day.
I agree. I also think that 2-3 hrs a day exercise is way too much for someone who works a 9-5. You will feel exhausted and may get injured or sick from overtraining.
I do 30mins -1hr of intense exercise about 2-3 times per week, and I'm fit. Sleep and diet are far more important.
Studies must account for WHY non-exercisers don't exercise. Did they die sooner for lack of exercise, or not exercise because of how less-healthy they were already?
Their diet kills them and if not, then when they fall in older age gets them
Eat well and ride a bicycle and grow your vegetables if you are able.
Thank you for sharing this beautifully articulated, common sense message.
Everyone can relax now and enjoy daily moderate exercise 😊
I remember Cyrus Khambatta saying something like diet is 90% and excercise 10% of your being healthy.
I think that's way off, more like a majority for exercise.
Cyrus is great, but that comment may have been in context of type 1 diabetes.
Fair to say genetics, clean food, water, air, & sunlight provide virtually 100% of health, but health is NOT 100% of longevity. You could have a perfect blood test, no diseases & no deficiencies, but waste away to death if you never exercised.
Great video.
I wonder if anybody knows what is the best time of day to exercise?
The time of day you will actually do it 😂😂😂
Pure gold. Thanks so much 👍👍
Simply in order of importance,
Nutrition (eating right),
Exercise (moving right) and
Sleep enough (6-8h).
On assumption of no chronic stress including smoking and alcohol of course.
If that were so , professional Athletes should have longevity records in all countries but is not like that.
Great talk! Going for the most pedantic comment here. It's "Der Freischütz" not "Die Freischütz". Schütz is male and thus one needs to put the male article.
Thanks! I'll tell him.
I really love Dr. Lieberman. However, how was socioeconomic status corrected by studying Harvard alumni? We all know the distribution of people who can afford to go to Harvard skews to the upper-middle class. Even the poor Harvard students became wealthy adults.
Fantastic - once again! Thanks so much, Chris!
“Natural selection wants us to live……” If there’s a desire for us to live, Whose desire is it? Also Who is doing the “selecting”?
There is no who they are simply using unscientific language because it gets the point across quickly.
Our common ancestor with chimps was around 5-7 million years ago. It's very difficult to comprehend just how long that is, it's quite meaningless - so, natural selection is talked about like a magical invisible force, because that's what it is.
Natural in opposition to unnatural or supernatural I guess, so pretty standard Darwin stuff implied.
Not everyone's familiar w/the 'belly-fat/visceral-fat' issue. Belly-fat, as referred to, is NOT the 'flabby', soft fat under the skin, on the belly or otherwise. "Belly-fat"/(visceral fat), is in-&-under the muscles&internal organs. One might appear muscular yet have an unhealthy amount of such fat. An enlarged waistline while w/a '6-pack' is NOT good.
Excellent coverage of this topic! Thanks!
Some exercise is better than none, more is better than less, harder is better than easier.
There are some exceptions. There is growing evidence that resistance/weight training can be overdone and can reduce longevity. Probably even aerobic exercise can be overdone, but the ceiling/cap would be _much_ higher. I wonder about the ultra marathoners and the like? These could be reducing longevity some?
@justinw1765 At my longevity conference, one of the speakers, John Day, is a specialist on afib. He confirmed that people like me who do ultraruns and IronMan competitions do suffer from afib at a higher rate. I have lost a few friend who were incredibly fit to afib. 😔
@@justinw1765 Good point. For a typical person, however, the risks of under-training far outweigh the risks of overtraining. A fitness-focused individual tends to understand how to mitigate the risks of their training routine.
@@Viva-Longevity
Competitive sports are not about health. They're about winning, or at least succeeding. If they lead to health, it's a side effect.
I imagine the worst exercise is digging your own grave.
It’s one of things you should do but luck plays a big part even if you do all the right things.
So many athletes/olympians getting diagnosed with cancer/terminal illnesses. Perhaps there is a Goldilocks amount of exercise and don’t take performance enhancing drugs
Good point.
No. How many of those athletes that got cancer were carbing up? Carbohydrates feeds cancer. If you dont eat carbs, cancer can not grow. Carb free equals cancer free.
PEDs are so common now, even in amateur sports, that it probably is a causal factor.
I read many cancer diagnoses accounts. Although anecdotal, I am surprised just how many of these stories included things like I played football for my entire life. I thought I'd be protected. I had just got back from a long run when I got a seizure. It turned out that I ran a marathon while having breast cancer, unbeknownst to me. I was a marcial arts instructor. All of these people got cancer. The people that I encounter living a long time are those who stay active, but nothing too vigorous. They don't eat too much. They are skinny. They have lots of friends and stay socially engaged. Just my 2 cents here.
@@greggbambu411 and they all eat plants
Great video Chris! This is what I was hoping to see with the name change!😀
I abhor the relation, causal or not, between our social mores and evolution. Alas many love it
I am 70. Weight training and incline walking daily. Sarcopenia in old age is seldom discussed.
rip "plant chompers" haha :( but amazing video as usual! :)
I love your cartoon drawing to convey the important message of exercise!
I like your new channel name. Much better imo. 👍
Great piece!
I have hypertension. I get a baseline of 145/80
However, when I can go cycling for 13km I get my blood pressure to 125/60. And that’s before taking a pill. I still take the pill but nonentheless.
P.S.
I was healthy before heavy drinking.
Realistic and true any physical activity is beneficial for body if person like to live healthy and relatively long life then sedentary lifestyle is not beneficial our evolution is prove of it
love the coffee spill analogy!
The only thing that has worked for me is intermittent fasting. Diet and exercise didn’t matter.
Great video thanks 👍
Male, 65 years old. I bike commute 4 flat miles (6.5 kms) to work (20') and back x 3 days per week. I run commute 4 flat miles to work (1 hour) and back x 2 days per week.
Longo has an interesting perspective on genetics&longevity: While inbreeding risks 2sets of negative traits, it can pass-on 2sets of positive, &might explain isolated cultures w/high%s of centenarians.
does it mean that physical activity in women during reproductive years decreases the chances of pregnancy? it doesn't seem right. is there any data?
I don't quite get how a 30% reduction in mortality can lead to only 6 months of additional lifespan
Maybe because those are different things. 30% reduction in mortality just tells you that less people die , doesn't tell you how much longer they live. If it was "30% increase in lifespan" then that would tell you something about how much longer someone lives. Nevertheless they correlate it somehow, and what you mentioned is just the lower range estimate. If you notice it shows 0.5 (so 5 months not 6) -7 years (but up to 7 years).
Life is about quality, Not quantity, or longevity in years.
Who wants to live 100 years To be immobile, infirmed or mad?
As a 74 year-old omnivore who has always played sports ,walks 5 days a week, Bicycles, 2 days a week and lifts weights 3 days a week, The difference between myself and everyone I went to high school with, and many friends much younger than myself, is noticeable.
" It it's physical, it's therapy."
I would genuinely love a little elaboration on how looking at all ages in a study corrects for socio-economic status? I understand the logic of people gaining means as they age & spend time in the workforce, but the differences in socio-economic status that exist from birth aren't undone by this, otherwise we'd all be well off in our 60s
trained for 30 years, after I stopped weight training, my body chaged quite quickly within a year to mush! I dont eat a lot, never did, yet fat kept accumulating. CVD creeping up. 30 years of training, healthy lifestye, 1 year to doom..Hmm?
doesn't anybody think the other way around? A healthier person will have more disposition to exercise, while a sicker one will not have energy or find pleasure exercising.
You can fool your body: Work like you're 28 'til 50, & you can work like you're 50 'til 80.
From Kenya. I am 62 and do an hour's powerwalking every other day. Outpace all ages on the track and that is fun! However, I keep a keen eye on any pains and aches - so far none. Great shape, lost lots of weight (weight down to my 20's). Feels great - healthspan above lifespan!
Combine the activity with whole food low fat plant based nutrition for optimal healthspan.
We don''t "live to be 68 to 78, *_if (we) survive childhood_* " , at least not US males, whose average age of death is close to 78, *_including childhood deaths in the average_* , (& the foolhardy years of young adulthood). (Put practically:1/2 of us are dead by 78, but only a few actually die@77.) Reasonably health-conscious males of age 30 often live to 85 & older.